In order to lose weight, you must burn more calories than you consume. Although most people consider aerobic exercises such as running or walking to be the ideal way to lose weight, strength training with resistance bands offers a similar benefit. A 20- to 30-minute resistance band routine will burn calories during and after the workout. You build lean muscle, which boosts your metabolism and lowers your overall body fat.
Getting Started
Step 1
To lose weight, circuit train using resistance bands. Perform four to five resistance band exercises in a row without resting. Perform 10 to 12 repetitions of each exercise in the circuit. At the end of the circuit, rest for 30 to 45 seconds, then repeat the circuit again.
Step 2
Perform short bursts of aerobic movements at the end of each circuit, before resting, to increase exercise intensity even more. Perform high kicks or jumping jacks for 30 seconds to raise the heart rate and burn calories at the end of each resistance band circuit.
Step 3
Keep light, moderate and heavy resistance bands close by for use during your workout. Use the light resistance band to perform upper body exercises and the moderate or heavy resistance band to perform lower body exercises.
Resistance Band Circuit Workout
Step 1
Perform a squat with overhead press. Step both feet in the middle of a moderate resistance band. Grasp the end of the handles with each hand. Squat by bending your knees and lowering your body toward the floor. Bring your hands up to shoulder level. Stand up by extending your legs, at the top of the movement, extend both arms straight up and overhead. Bring the arms back down, lower the body to squat position. Repeat the squat with overhead press for 10 to 12 repetitions, then move quickly to the next exercise.
Step 2
Perform push-ups. Place a heavy resistance band across your back and grasp the handles in each hand. Support yourself face down on the ground with arms extended and hands shoulders-width apart. Bend your elbows and lower yourself toward the ground, keep your back straight. Push back up by extending your elbows and return to starting position. Repeat the push-up for 10 to 12 repetitions, then move quickly to the next exercise.
Step 3
Perform a front lunge with arm curl. Step the right leg forward, step the left leg back. Place a heavy resistance band under the right foot. Grasp the handles of the resistance band in each hand. Bend the right and left leg to 90 degrees in a lunge position and simultaneously curl both arms up. Return to starting position and repeat the lunge with arm curl for 10 repetitions with the right leg forward. Switch legs and perform 10 more lunge with arm curls, with the left leg forward. Once 10 repetitions on each leg are complete, move quickly to the next exercise.
Step 4
Perform a seated row. Sit on the floor with both legs extended. Place the heavy resistance band around both feet. Grasp each end of the resistance band with both arms extended. Bend your elbows and pull your arms back while squeezing your shoulder blades together, hold this position for two seconds, then release your arms back to starting position. Repeat the seated row for 10 to 12 repetitions.
Step 5
To increase the intensity of the resistance band circuit, perform 30 seconds of jumping jacks, then rest for 30 to 60 seconds and repeat the circuit again. If the intensity of the circuit is fine, simply rest for 30 to 60 seconds then repeat. Rotate through the circuit for three sets. Perform the circuit training routine three times per week on alternate days for weight loss.
Tips and Warnings
- To burn maximum calories, keep rest time short between circuits. Challenge yourself by using moderate to heavy resistance when performing exercises. Keep the light resistance band just in case the heavy resistance band becomes too heavy. Allow 48 hours of rest before performing the resistance band circuit again.
- Check resistance bands for tears before exercise. Damaged bands may snap and cause injury. Use slow and controlled movements when exercising using resistance bands to prevent injury.
References
- "Strength Training Anatomy 2nd Edition"; Frederic Delavier; 2006
- "ACSM’s Resource for the Personal Trainer 2nd edition"; ACSM; 2007
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